The
Benchmarks
With every sport, having a "benchmark" is important to track your progress, however, when you have a sport like CrossFit where everything is constantly varied, it becomes a little hard to have "a standard".
That's where the benchmark come in handy.
They help you track your progress, create a bit of friendly competition with other CrossFitters, and bring the community together.
Think of benchmark WODs like 1-rep max testing, but for conditioning. They will be completed periodically within your training as a method of tracking your growth over time.
Benchmark #1
For time:
100 Unbroken Thrusters, 75/55 lbs
*Once you break, complete the remaining reps in bar facing burpees. (ex 55 Thrusters + 45 BFB)
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*Since Thrusters are typically a much faster movement than Burpees, the best times will likely get deep into the set with the bar. Bail too early and the big set of Burpees will end up being a slow grind. You may only pause overhead on the Thrusters, the bar must be moving through steady ROM the rest of the time. There is no official cap, finish 100 total reps. To use the RX weight you should be able to do 40+ Thruster reps in a row...
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Leaderboard
1. Stephen Angelone - 5:12 (43)
2. Shannon Kaylor - 5:57 (75)
3. Thomas Woods - 6:40 (39)
4. Julie Braun - 7:14 (45)
5. Derek Baer - 7:36 (40)
Benchmark #2
Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
15 Wall Balls, 20/15 lbs
10 Toes-to-bars
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Leaderboard:
1. TBD
Benchmark #3
For time:
2 rounds of:
7 Bar Muscle-ups
7 Squat Cleans, 135/95 lbs
-- then --
2 rounds of:
6 Bar Muscle-ups
6 Squat Cleans, 155/105 lbs
-- then --
2 rounds of:
5 Bar Muscle-ups
5 Squat Cleans, 185/125 lbs
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Leaderboard:
1. Shannon Taylor - 9:58
2. Stephen Angelone - 10:46
3. Daniel Ford - 13:17
4. Thomas Woods - 13:20
5. Todd Roberson - 14:21
Benchmark #4
5 rounds for time of:
Run, 400 m
75 Double Unders
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Leaderboard:
1. TBD
Benchmark #5
Every 1 min until failure:
7 Power Snatch, 75/55 lbs
7 Pull-ups
7 Burpees
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Leaderboard:
1. TBD
